CFMNL

CONDITIONING DAY WOD 6.19.13

Miguel Dy Buncio — Tue, 18 Jun 2013 21:53:27 +0000

PRACTICE DOUBLE UNDERS DAY

ADVANCED: ”Annie” then “Annie” rest 2 mins “Annie”

Beginners “Annie” rest 2 mins “Annie” must do DU.

1 Annie = 50 40 30 20 10 DU and Situps

WOD 6.18.13

Miguel Dy Buncio — Mon, 17 Jun 2013 21:52:23 +0000

SKILL

Snatch Grip DL 8×3 (hookgrp)

WOD

13 Min Cap
13..12..11…..1 HPC (115/75)
1..2..3….13 HSPU

WOD 6.17.13

Miguel Dy Buncio — Sun, 16 Jun 2013 21:50:34 +0000

SWOD

Back Squat 3×3 (85-90%)

REST 3 mins

4 Min EMOM

8 Front Squats (from floor) (95/65)

WOD

3 rds (4mins each round)

15 DL (225/135); 400m run; max t2b.

WOD 6.15.13

Miguel Dy Buncio — Sat, 15 Jun 2013 01:36:41 +0000

For Time
800m Run

50 Double Unders

50 Plate Burpees

50 KBS

50 Double Unders

800m Run

WOD 6.14.13

Miguel Dy Buncio — Thu, 13 Jun 2013 22:00:21 +0000

SWOD

EMOM Clean 10×2*

WOD:

Clean Complex

3 Rounds for Time (155/95)

5 Clean DL

5 Hang Pclean

5 Front Squat

5 Jerks

*speed under the bar

WOD 6.13.13

Miguel Dy Buncio — Wed, 12 Jun 2013 22:00:08 +0000

SWOD

Deadlift 5×5 (65~70%)

WOD

4 RDS

2×10 single leg box jumps (each leg, 20/16),

2×10 Lunges (155/105),

5 Strict Toes to Bar

INDEPENDENCE DAY

Miguel Dy Buncio — Wed, 12 Jun 2013 01:30:13 +0000

HOLIDAY SCHEDULE 11am 12nn bootcamp, 3.30/4.30 (4pm Kapitolyo)

WOD 6.11.13

Miguel Dy Buncio — Mon, 10 Jun 2013 22:00:17 +0000

SWOD

Power Clean 10×3*

WOD

10 Min (1 min per round)
2 Shuttle Run
15 KBS (Russian)

WOD 6.10.13

Miguel Dy Buncio — Sun, 09 Jun 2013 22:00:37 +0000

SWOD

Back Squat 5×5 (75~80%)
Partner GHR 4×10
http://www.youtube.com/watch?v=44DAxF6bneY

WOD

For Time
2 RDS

30 Burpees
40 Plate G2OH
50 Plate OH Lunges

WOD 6.1.13

Paulo Tatad — Sat, 01 Jun 2013 01:00:21 +0000

“OMAR”

10 Thrusters 95/65
15 Bar-facing burpees
20 Thrusters, 95/65
25 Bar-facing burpees
30 Thrusters 95/65
35 Bar-facing burpees

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